Butt Kick with Row
Expert Advice
Focus on bringing your heels close to your glutes to fully engage your hamstrings, and squeeze your shoulder blades together during the row.
How-to-do Steps
- Stand with your feet hip-width apart and arms at your sides.
- Begin jogging in place, kicking your heels up towards your glutes.
- As you kick back, perform a rowing motion by bending your elbows and squeezing your shoulder blades together.
- Continue the butt kicks and rows in a rhythmic motion for the desired duration or number of repetitions.
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Muscles Worked
Butt Kick with Row primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Lats, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs10%
Lats10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Butt Kick with Row work?
Butt Kick with Row primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Lats. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Butt Kick with Row?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Butt Kick with Row suitable for beginners?
Butt Kick with Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
